Exercising is one of the most important habits to keep over the years. It helps you to stay healthy, to have a strong and elastic body, to preserve mental clarity. However, certain exercises and habits can age you rather than help keep you fit. Follow targeted training schedules to avoid mistakes that could cause premature aging.
Steps
Method 1 of 3: Avoid Mistakes That Accelerate Aging
Step 1. Limit high intensity workouts
The HIIT methodology, which is training with high intensity intervals, is very effective. However, if you train exclusively this way and do it too often, you risk getting injured.
- If you don't rest properly between sessions, HIIT workouts tend to wear out the body and can cause rapid deterioration.
- In between HIIT workouts, rest for about two days to allow your body to heal and recover.
Step 2. Avoid doing only cardiovascular activities
It is undoubtedly a workout rich in benefits, for example it is good for the heart and lowers blood pressure. However, if you train only in this way, you risk accelerating aging. Cardiovascular exercise does not help build muscle mass, which is very important as the years go by.
- Muscle mass is lost over the years. This is a big problem, in fact there is a greater risk of falling. Losing muscle mass also slows metabolism and weakens the skeleton. As a result, integrate weightlifting sessions into your training schedule.
- Every week you should do two and a half hours of moderate aerobic training and at least three days of weight lifting.
Step 3. Prefer low impact workouts, such as walking
Over the years, this training mode is safer than high-impact training, such as running, which among other things can also increase the risk of having to undergo hip replacement surgery or develop osteoarthritis, especially for those with a high body mass index. This happens because high impact exercises cause great fatigue and great wear on the hips, knee joints, vertebrae and intervertebral discs. Constantly subjecting the body to such an effort therefore tends to cause these problems to arise over time.
- To keep fit and prevent possible complications from high impact exercises, limit types of training such as running, jogging, or skipping.
- You can also try to vary. For example, you can do a low impact workout, such as biking, for two days, followed by two days of brisk walking. Complete the week with a high impact workout, for example you could go jogging.
Step 4. Be cautious when training your shoulders
If you are recovering from a shoulder injury or are predisposed to having problems, it is best to modify the exercises you do to train this part of the body. It is important to have strong muscles, but certain movements can place excessive strain on the joints and back.
- For example, to perform the pulldown exercise for the latissimus major muscle, you can use a resistance band instead of a machine. To do the shoulder press, you can use dumbbells.
- Following a shoulder injury or surgery, always follow your doctor's instructions to perform the movements correctly.
Step 5. Avoid making injured movements
With certain exercises you are more likely to suffer a fracture, especially in the case of weak bones. If you have osteoporosis, you should avoid them. The same is true if you are afraid of getting hurt. Here are some risky exercises:
- Abdominal exercises that involve a lot of bending of the spine, such as sit-ups.
- Rotational movements, such as swinging a golf club.
- Exercises that involve push-ups, such as the deadlift.
- Explosive or high-impact movements, such as jumping onto a platform.
Method 2 of 3: Integrating Exercises That Fight Aging
Step 1. Do weight lifting
Over the years, the body loses muscle mass. To avoid this, add strength exercises to the training schedule. Also, if the muscles are firm and toned, the body is unlikely to fail.
- You should be doing weight lifting three to four times a week. Rest for 24 hours between workouts so your muscles have time to heal and recover. It takes 15-20 minutes of training to see results.
- Use weights and dumbbells. Don't rely solely on machines, as they work less muscle than free weights. Alternating between the two types of equipment can help you build even more muscle mass. Once you get some experience, you can only use free weights.
- Also, you should avoid machines that force your arms or legs to move in a predetermined pattern, because they increase the risk of injury.
Step 2. Do postural gymnastics
The posture can be affected by the weight of the passing years. As we age, it is extremely important to take care of the bones, including the spine. By supplementing the training schedule with exercises that improve posture, you can prevent the risk of osteoporosis or hump.
- Try extending only one leg. In the supine position, bend your knees. Place your hands under your head. As you exhale, push your navel towards your spine, bring one knee to your chest, and extend the other leg to a 45 degree angle. Make sure your lower back fits snugly to the floor. Do five to ten reps per leg.
- Do these exercises two or three times a week. If you want, you can do them even more often.
- However, keep in mind that all sit-up-like exercises put some pressure on your back, so if you have problems in this area, you should avoid them. They are also not recommended for those over a certain age.
Step 3. Do yoga, which can help curb the aging process
It not only fights stress, it promotes oxygenation, making the skin younger and healthier.
- You can learn how to practice it at home with the help of books or videos. You can also sign up for a class at the gym or in a specialized center. Aim for two or three sessions per week.
- Try to have common sense when you go to a yoga class. For example, if the instructor suggests doing the handstand and you don't feel ready, avoid it. Ask what alternative exercises you can try based on your level of preparation. Remember that it takes time to become flexible, so try to be patient and practice discipline safely.
Step 4. Include flexibility and balance exercises
As you age, having good elasticity helps you keep fit. Improving flexibility facilitates body and muscle movements. Balance exercises can also help you cultivate greater agility, so as to avoid the risk of falling.
To do this, train for 20 minutes two to three times a week. You can do yoga or Pilates, but also exercises aimed at elasticity and balance
Method 3 of 3: Adopt Good Habits
Step 1. Lift adequate weight
When weight lifting, use weights that generate enough resistance, but not so heavy that you can't even move them.
- Choose a weight that you can control and lift safely.
- Try doing six to eight repetitions so you don't strain your joints too much. The last few repetitions should be a little difficult for you, but they don't have to be impossible or jeopardize your safety.
Step 2. Calculate appropriate recovery times
After a workout, make sure you take time out to allow your body and muscles to regenerate. As the years go by, they need more and more time to recover.
- If you are still sore, fatigued, or tired, you should rest for another day before exercising again.
- Remember to set aside at least one day a week for rest.
Step 3. Make sure you always warm up
Everyone's minutes are counted. Maybe you only have 20 minutes to train or you arrive late for class, but this is not a valid reason to skip the warm-up, otherwise you risk getting hurt. Warm up before training and, when you finish, switch to a cool down.
- If you skip the warm-up, you risk injuring yourself, as your muscles will be cold and unprepared for the workout.
- Skipping the warm-up can also slow down the recovery process.
- Before a workout, you should do light cardiovascular or weight training for five to ten minutes.
